01:00 AM EDT on Saturday, June 3, 2006

Has the warmer weather and the excitement of the new racing season made you start asking yourself that nagging question?

Are you wondering whether you're ready to try a marathon?

If all you need is a little nudge, Danny Gough is ready to provide you with the guidance -- and the race -- to help make this the year that you conquer the 26.2-mile distance.

"For most, running a marathon or a personal-record marathon is something that, although difficult and time intensive, they look back on their entire lives with great pride," says the former Brown University running standout and U.S. Olympic Marathon Trials qualifier, who is assisting Don Allison as the race organizer for the third annual Breakers Marathon and Nifty Fifty Ultra Marathon, set for Oct. 21 in Middletown (www.Breakersmarathon.com).

And to help runners navigate those 26.2 miles, Gough -- a former NCAA All-American and All-Ivy cross country and track runner, who has run three 2:18 marathons -- has also created the Breakers Marathon "Get Out There" 20-week training program.

He says the program, which runners should ideally begin this week to be ready for the Breakers, can be successfully followed by beginners and veterans alike, as he has created three schedules. One is for the first-time marathoner who has limited time to train, which starts at 15 miles per week and works up to 35 miles; another is for the novice runner who has more time to train, along with the intermediate-level marathoner, which starts at 20 miles per week and peaks at 40, and the third is for the veteran and competitive marathoners, which starts at 25 miles per week and peaks somewhere between 45 and 50 miles.

"I think 20 weeks is perfect," said Gough, co-owner of the Bridge to Fitness gym in Middletown. "After more than 20 weeks of hard running, most runners start to lose the bounce in their legs. And it's also hard for most people to maintain the commitment -- time and energy -- as well as enthusiasm, past 20 weeks."

Gough has designed the programs keeping in mind that Mondays and Fridays can often be busy for people in terms of work and social engagements. Similarly, he has scheduled long runs for Saturdays, assuming that many people tend to have that day free and can therefore afford to train longer.

With that said, Gough strongly encourages runners to use his program as a general guideline and feel free to make adjustments so that it fits their personal needs.

"Running is a learning process where over time you figure out what works best for you," says Gough, who also advises keeping a training diary to help a runner stay motivated and on schedule.

Weeks 1 and 2 are below. Future weekly training schedules, along with all kinds of running tips and updates on the Breakers Marathon, will appear both in the Journal and on the newly-launched Projo running blog at http://www.beloblog.com/ProJoBlogs/running/.

For now, Gough leaves those contemplating their first marathon with this advice: "The marathon demands respect, which is part of the attraction to the event, and one should properly prepare and train with this in mind. Training for a marathon requires more than just logging miles. Start mentally preparing for the physical, mental and time commitment, knowing that it will all be worth it when you achieve your goals."

FIRST-TIME MARATHONER

WEEK 1 (15 miles): Monday -- off; Tuesday -- 3 miles; Wednesday -- off; Thursday -- 3; Friday -- off; Saturday -- 6; Sunday -- 3.

WEEK 2 (17 miles): Monday -- off; Tuesday -- 3 miles; Wednesday -- off; Thursday -- 3; Friday -- off; Saturday -- 8; Sunday -- 3.

FIRST-TIME AND INTERMEDIATE-LEVEL

WEEK 1 (20 miles): Monday -- off; Tuesday -- 3 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 6; Sunday -- 3.

WEEK 2 (22 miles): Monday -- off; Tuesday -- 3 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 8; Sunday -- 3.

VETERAN TO COMPETITIVE

WEEK 1 (25 miles): Monday -- off; Tuesday -- 4 miles; Wednesday -- 4; Thursday -- 4; Friday -- off; Saturday -- 10; Sunday -- 3.

WEEK 2 (31 miles): Monday -- off; Tuesday -- 5 miles; Wednesday -- 5; Thursday -- 5; Friday -- off; Saturday -- 13; Sunday -- 3.